Power Endurance

10:00 Warm Up
2 x 5 cuban press
3 x 5 wall squat
2 x 30m oh walking lunge
2 x 5 push ups

Then, learn TGU
Work Up to 2RM TGU, then
6 x 2 @ 2RM

Then
1:00 Ski Erg + 1:00 OHS
1:00 Ski Erg + 1:00 Push Up (rings or floor)
x 2 rounds

If time:
Airdyne ladder, 50+40+30+20+10 cal; rest for about as long as it took you to complete previous effort